Goals:
I am hoping to see a modest reduction in bodyfat. Your opinions on after pics and the tape measure will be the judge at the end. I hope to keep my 15" inch "guns" and only see a reduction in the waist and cuts appear. My main goal is to get down to a weight where I can see what needs to be brought up and focus on increasing cals while not adding excessive fat add some LBM but that's after the 6 weeks are up.

Intro:
I have been working out and doing a modified TUT routine as well as a random full body routine with a day or two of cardio a week. Prior to Jan 1st I had not worked out in over 4-5 months and have dropped from 172lbs to my current weight.

So I stopped working out at the end of July and ate like crap and have been working out just over a month now and that's where I stand... meh.. not bad.

Supplements:
Multi Vitamin - no iron
Vitamin C
Flax oil
Fish oil

Training schedule:

Read the article.... it's not only funny but if you plan on following this log it would be helpful. The split is between two working groups A and B with alternating them for a total of 4 workouts a week. The workout is progressive and changes week to week.

I lift on Monday, Wednesday, Friday and Saturday.

Cardio is done 3x a week and right now consists of 2 mile brisk walks with the my wife and then children in the stroller. I might bump up cardio and fasted cardio on non lifting days.

A3: Split Squat 1x10
70lbs - way way to heavy - will be doing body weight next time as they are awkward.

A4: Bent Over Row 1x10
70lbs - needs to be way heavier.

A5: Hanging Leg Raise 1x10
Body Weight

REST 2 minutes

A1: Overhead Squat 1x10
70lbs

A2: Push Up 1x10
Body Weight

A3: Split Squat 1x10
70lbs - way way to heavy - will be doing body weight next time as they are awkward.

A4: Bent Over Row 1x10
70lbs - needs to be way heavier.

A5: Hanging Leg Raise 1x10
Body Weight

Rest 2 minutes

B1: DB Front Squat 1x10
40lb DB's

B2: Flat DB Bench Press 1x10
40lb DB's - will go heavier next time

B3: Elevated Full Lunge 1x10
50lbs

B4: Horizontal Ball Pull Up 1x10
I am an idiot and did this completely wrong... I sat on the ball and squeezed with my thighs and ankles... Next time I will place ankles on ball and hang from bar and do "pull up"

After you master the Split Squat with body weight, switch to DB's instead of the barbell.

Also, if you're new to the Overhead Squat, use 2 DB's with a neutral grip, then work up to a barbell in time.

Most people have some amount of trouble keeping the arms/DB's from drifting forward at the lower half of the OH squat, so I typically have them perform some thoracic cage stretching prior to the exercise, and between rounds.

As it appears you've begun to realize, don't expect to use the same weight for multiple exercises, these aren't complexes, they should be treated as totally different exercises with different loading demands.

Finally, I wouldn't use that format for the Seated External Rotation. Get your arm out in front of you, rested on your knee and sit on a bench. This can be done on a cable or with a dumbbell, just don't do it like the guy in that pic. And you are correct to keep the humerus neutral in the socket and not allow it to protract at the end of the eccentric phase.

NOTES:
Well I need to adjust my diet to add more carbs in the morning as I gassed out big time on the hang cleans. Yanking up catching it at my shoulder level and dropping down to a squat is very tough. I will say I get some attention while doing this work out. The dip bars are on the complete opposite side of the gym so I am sprinting across the community center cardio floor bang out 10 and then run back for the cable crunches all while getting set up for the next bout. It's great I love it!

After you master the Split Squat with body weight, switch to DB's instead of the barbell.

Also, if you're new to the Overhead Squat, use 2 DB's with a neutral grip, then work up to a barbell in time.

Most people have some amount of trouble keeping the arms/DB's from drifting forward at the lower half of the OH squat, so I typically have them perform some thoracic cage stretching prior to the exercise, and between rounds.

As it appears you've begun to realize, don't expect to use the same weight for multiple exercises, these aren't complexes, they should be treated as totally different exercises with different loading demands.

Finally, I wouldn't use that format for the Seated External Rotation. Get your arm out in front of you, rested on your knee and sit on a bench. This can be done on a cable or with a dumbbell, just don't do it like the guy in that pic. And you are correct to keep the humerus neutral in the socket and not allow it to protract at the end of the eccentric phase.

-Marc

Thanks for swinging by Marc - I appreciate it. I will not deviate from the program and do it right so I am sure we will see some excellent results.

I didn't really have a problem with the OH squat but might try them for the split squat.

Can you explain the difference between the seated external rotation and the low cable ext. rotation? From your other explanation on M&M I will sit a bench and rest my elbow on my knee. Basically same position as the video link above just on a bench with my elbow on my knee?

Not sure how to do the Low cable ext. rotation. I looked up "Infraspinatus" and tried to visulize rotation but couldn't piece together the exercise.

Thanks for swinging by Marc - I appreciate it. I will not deviate from the program and do it right so I am sure we will see some excellent results.

I didn't really have a problem with the OH squat but might try them for the split squat.

Can you explain the difference between the seated external rotation and the low cable ext. rotation? From your other explanation on M&M I will sit a bench and rest my elbow on my knee. Basically same position as the video link above just on a bench with my elbow on my knee?

Not sure how to do the Low cable ext. rotation. I looked up "Infraspinatus" and tried to visulize rotation but couldn't piece together the exercise.

- Jonesie

If you check out this article on Mind and Muscle, I go into detail about shoulder rehab/prehab exercises with some good photos of both movements.

NOTES:
I need to get my diet locked on. It's hard with my business as some times I am out and about and have to eat out. I make clean choices but it makes it hard to get a correct amount of calories.

It does feel weird to not train arms or calves directly and also the fact that I am in and out of the gym in almost less than 30 minutes and that 30 minutes also includes setup of weights and benches. I do love that.

This workout gets very challenging, you have a lot of good times to look forward to.

After reading the article they are clear as day on how to preform. I had actually been doing the external rotations with 5lbs plates before I bench for many years.

I know I have should alignment problems as I just did a mock flash light test (It's 8AM and Home Depot is NOT open on a Saturday that early) But I can already tell l as I was holding two wooden dowels that they would intersect in front of me in about 5 feet. Although I won't be taking your advise and to stop and rehab immediately. I will be doing so after this 6 weeks and I am back from Florida.

NOTES:
Work out went well today. I definately feel weird not doing any direct arm training so I need to get over that. My order came in from Nutraplanet and I have DCP from RPN sitting in my cabinet calling my name. I think I will go another week and then start it up in the 3rd.

Marc - instead of jumping rope do you think I could replace with jumping jacks? There is not alot of room in our community center so I was wondering if I could make something else work.

Missed Mondays workout as well. Diet has been top notch though. I am just very busy with work and instead of working out I got someone involved in the REI education company I represent and then I had to go to my title company to sign papers and closed on one of my wholesale deals. All said and done it was a good day to miss the gym for the amount of money that was made.

I did do morning fasted cardio for 30 minutes on Tuesday and just got back from the gym tonight and will post that workout in an hour after I have my PWO shake.